High Vs. Moderate Intensity

High Intensity Interval Training (HIIT) is a popular program because it provides the benefits of much longer workouts in a fraction of the time. But if you worked the intervals at a moderate pace, would you be sacrificing all of the advantages? A study published in the European Journal of Applied Physiology compared 12 weeks of HIIT to a similar program with an easier pace.

Thirty four obese female adolescents were assigned to an intense or more moderate interval training program. At the end of 12 weeks, both groups lost weight and decreased their percentage of body fat while increasing exercise capacity and maximal oxygen uptake. But only the HIIT protocol reduced waist circumference and improved cholesterol profiles.

True Strength Moment: Not everyone is ready to go all out with HIIT training. If you're new to the gym or haven't been a regular for some time, consult with a healthcare professional and start out with a slow to moderate pace. You can always add intensity as your fitness level increases.